Feeling anxious? You are not alone. According to the National Institute of Mental Health, roughly 18% of American adults are affected by anxiety disorders. To help manage anxiety, learn a few self-care tools to have handy to take care of yourself and cope with anxiety symptoms. If your anxiety causes severe impairment, please seek specialized help.
1 Begin to notice thought patterns
Create a thought record to track thoughts and learn to understand the connection between triggers, thoughts and feelings.
2 Challenge unhelpful thoughts
Is this thought useful? Is it even true?
Am I catastrophizing or jumping to conclusions?
How will I feel if I believe this thought?
Find another way of looking at things.
3 Practice deep breathing and relaxation daily
You don’t need a formal meditation practice, just take a few minutes each day to focus on the breath, without attaching to your thoughts.
4 Do some sort of daily physical exercise
Even a 20 minute walk will do wonders to reduce anxiety symptoms.
5 Practice good nutrition
Reduce (or ideally eliminate) caffeine.
Eat healthy, nutritious meals.
Drink plenty of water.
6 Practice coping skills to stop anxious or racing thoughts
Take deep breaths throughout the day.
Name it to tame it.
Get up and move around to get out of a thinking state and into a sensing state.
7 Practice self supportive statements
I am having a hard time in this moment. I can be kind to myself.
This feeling is temporary - I’m not always going to feel this way.
I can handle this.
8) Increase your self-compassion
Treat yourself with loving kindness as you would a friend experiencing anxiety.